Garri, a staple food in many West African households, is more than just a quick meal—it can be a valuable addition to a pregnant woman’s diet. Made from fermented cassava, garri is rich in carbohydrates and offers several unexpected benefits during pregnancy and childbirth.
If you’re expecting, here are five surprising ways garri can support your health during this crucial period:
Probiotics for Gut Health
Not all garri is created equal! The fermentation process during garri production determines its probiotic content. Well-fermented garri (the kind that “slaps”) contains beneficial bacteria that promote gut health.
Pregnancy often comes with digestive issues like bloating and constipation. The probiotics in fermented garri can help maintain a healthy gut microbiome, improving digestion and nutrient absorption.
Tip: Opt for properly fermented garri—it should have a slightly sour taste, indicating good probiotic content.
Garri Water for Breast Milk Production
Did you know that the floating water on top of soaked garri (known as garri water or garium sulphate) is believed to boost breast milk supply? Many nursing mothers swear by this traditional remedy.
While scientific studies are limited, garri water is rich in nutrients and hydration, which are essential for lactation. If you’re nearing delivery or breastfeeding, a glass of garri water might be worth trying!
How to use:
- Soak garri in clean water for a few minutes.
- Drink the clear water that settles on top.
Relief from Diarrhea
Pregnancy hormones can sometimes trigger digestive upsets, including diarrhea. Surprisingly, chewing dry garri can help reduce frequent bathroom trips.
Garri absorbs excess water in the gut, acting as a mild binding agent. This makes it a quick, natural remedy for loose stools.
Note: If diarrhea persists, consult your doctor to rule out infections.
Excellent Energy Booster
Pregnancy can be exhausting, and garri provides a quick energy boost due to its high carbohydrate content. A small serving can help combat fatigue, especially during the first trimester when nausea may limit food intake.
However, moderation is key—excessive garri intake can lead to unnecessary weight gain, increasing the risk of complications like gestational diabetes or difficult labor.
Recommended serving:
- As swallow (eba), keep the portion no larger than your fist per meal.
- Pair with protein (fish, beans) and vegetables for a balanced meal.
Source of Dietary Fiber (If Unsieved!)
This might shock you—garri contains fiber, but only if it’s unsieved! Many people sieve garri to a fine powder, stripping away the roughage that aids digestion.
The rougher the texture, the better it is for preventing constipation—a common pregnancy woe.
Pro Tip:
- Choose coarse garri over ultra-fine varieties.
- Avoid excessive sieving to retain fiber benefits.
Important Caution for Pregnant Women
While garri has benefits, excessive consumption can lead to:
- Rapid weight gain (for both mother and baby).
- Increased risk of delivery complications (e.g., large baby size).
- Blood sugar spikes if eaten in large quantities.
Moderation is key! Stick to small, balanced portions and pair garri with proteins and vegetables for a healthier pregnancy diet.
